83. Expert Insights: Breath Work in Pain Management with Jill Miller

In this episode, YOUR guest is Jill Miller, author of the book 'Body by Breath: The Science and Practice of Physical and Emotional Resilience.'  Jill has 30 years of corrective movement expertise that forges links between the worlds of yoga, massage, athletics, and pain management. Her signature self-care fitness programs, Yoga Tune Up® and The Roll Model® are found at gyms, yoga studios, hospitals, athletic training facilities and corporations worldwide. Jill is the former anatomy columnist for Yoga Journal, has been featured in New York Times, Wall Street Journal, Shape, Women’s Health, O, the Today Show, and is a contributing expert on the Oprah Winfrey Network.  YOUR host, as always, is Dr. Linda Bluestein, the Hypermobility MD. Takeaways Jill Miller's book 'Body by Breath' is a comprehensive guide to physical and emotional resilience. Bendy bodies should care about fascia because it is the organizing tissue of the entire body and affects mobility and stability. Self-mobilization and self-myofascial release are important for bendy bodies to address tension and enhance proprioception. The five P's of the parasympathetic nervous system (perspective, place, position, pace of breath, and palpation) can help induce relaxation and enhance body awareness. The low back decompression exercise using therapy balls can provide relief and improve proprioception for bendy bodies. Improving core strength and breathing is essential for hypermobile bodies. Understanding zone one, zone two, and zone three breathing can help manage pain, movement, and emotional states. Self-fascial treatments, such as deep gut and rib massage, can improve breathing and alleviate hypertonicity. Extracorporeal shockwave therapy is a non-invasive treatment that can reduce inflammation and alleviate pain. Community support and engagement are crucial for managing hypermobility. High-intensity interval training can improve aerobic capacity and overall well-being for hypermobile individuals.  It is highly recommended to have individual guidance for this. Chapters 00:00 Introduction and Background 03:01 Inspiration for Writing the Book 09:11 Organization of the Book 13:30 Why Bendy Bodies Should Care About Fascia 15:40 Starting with Limited Budget 19:02 Helpful Exercises for Bendy Bodies 23:27 Addressing Mixed Picture of Bendiness and Stiffness 28:07 The Five P's of the Parasympathetic Nervous System 36:14 Low Back Decompression Exercise 46:07 Improving Core Strength and Breathing 51:41 Understanding Zone One, Zone Two, and Zone Three Breathing 57:29 Self-Fascial Treatments for Better Breathing 01:00:10 Managing Hypermobility Symptoms 01:03:35 Extracorporeal Shockwave Therapy for Acute Pain 01:09:10 The Power of Community and High-Intensity Interval Training This important conversation with Jill Miller about using the breath to reduce pain will leave you feeling more knowledgeable and with a better understanding of the contributing factors to suboptimal pain control.   Connect with YOUR Bendy Specialist, Linda Bluestein, MD!   Thank YOU so much for tuning in. We hope you found this episode informative, inspiring, useful, validating, and enjoyable. Join us on the next episode for YOUR time to level up your knowledge about hypermobility disorders and the people who have them. Join YOUR Bendy Bodies community at https://www.bendybodiespodcast.com/.       YOUR bendy body is our highest priority! Products, organizations, and services mentioned in this episode: www.tuneupfitness.com https://thereadystate.com/ https://thereadystate.com/product/becoming-a-supple-leopard-2nd-edition/ https://fasciaguide.com/experts/carla-stecco/ https://jen.health/ https://www.tuneupfitness.com/shop/online-course/roll-into-hiit https://patternpt.com/ https://www.youtube.com/@TuneUpFitness https://www.amazon.com/Yoga-Bendy-People-Optimizing-Hypermobility/dp/B0B2TSN3W3/ref